Hot & Healthy Menopause

Have you found yourself feeling unexpectedly angry in midlife? Not irritated. Not frustrated. Angry. In this episode, Nicole explores the surprising connection between creativity, anger, and the menopause transition. Drawing inspiration from the groundbreaking book Women Who Run With the Wolves by PhD Clarissa Pinkola Estés, she challenges the idea that anger is something to suppress or fix. What if your anger is actually a messenger? What if it is pointing towards dreams you've postponed, boundaries you've ignored, truths you've swallowed, or a creative life force that is longing to be expressed? Nicole shares why so many women experience rising anger during perimenopause and menopause, how modern life often disconnects women from their instinctive nature, and why retreats can create the space needed to hear the wisdom beneath the rage. In this episode you'll discover: • Why anger is often a boundary looking for a voice • The hidden relationship between creativity and emotional wellbeing • How suppressed life force can show up as resentment, exhaustion, or rage • The Wild Woman archetype and what she can teach us about midlife • Why menopause may be an initiation into a more authentic version of yourself • How retreats help women reconnect with their creativity, intuition, and purpose • Powerful journal prompts to help you explore what is trying to be born through you If you're wondering why your tolerance for nonsense has disappeared, this conversation may help you see your anger in a completely different light. Because perhaps your anger isn't asking you to calm down. Perhaps it's asking you to wake up. Reach out at www.NicolevanHattem.com

You can eat well and exercise perfectly — but if stress and poor sleep are running the show, your body will struggle to heal. In the final episode of this 3-part series, Nicole explores the often-overlooked drivers of weight gain and fatigue in midlife: cortisol, chronic stress, broken sleep, and self-worth. This episode is about nervous system regulation, rest, boundaries, and learning to treat your body as an ally — not an enemy. In this episode, we explore: • How chronic stress and cortisol affect weight and hormones • Why sleep is essential for metabolism and mood • Practical ways to calm the nervous system • The link between self-worth and sustainable health • How to shift from survival mode into thriving at midlife This is a powerful reminder that health is not about punishment — it's about safety, support, and self-respect. If you're ready to reset your stress, your sleep, and your self-worth: ✅ Download your free Menopause Symptom Tracker at nicolevanhattem.com ✅ Take your Zinzino Balance Test to explore your inflammation and omega profile You're not broken — you're becoming. And I'm here to support you to live a hot and healthy life.

If your body feels unfamiliar in perimenopause or menopause — despite doing "all the right things" — this episode is for you. In Part 1 of this 3-part series, Nicole unpacks the real reasons weight gain feels so different in midlife. We explore the role of fluctuating hormones, cortisol, stress, gut health, inflammation, and ageing — and why this is not a personal failure or lack of willpower. We also shine a light on the diet and beauty industries that profit from women's insecurity, and begin the process of reclaiming your power, self-trust, and body confidence. In this episode, you'll learn: • Why fat distribution changes in perimenopause and menopause • How stress hormones influence belly fat • The link between gut health, inflammation, and weight • Why diet culture keeps women stuck — and who benefits • A new, empowering definition of health and beauty at midlife This is a compassionate, science-informed reset that reminds you: you're not broken — you're becoming. If you're ready to reset your stress, your sleep, and your self-worth: ✅ Download your free Menopause Symptom Tracker at nicolevanhattem.com ✅ Take your Zinzino Balance Test to explore your inflammation and omega profile

Urinary leakage, urgency, and recurrent UTIs are not just "part of getting older" — and they're not something you have to quietly put up with. In Part 1 of this two-part series, we unpack what's really happening inside the body during perimenopause and menopause that affects bladder control and urinary health — and why so many women are caught off guard. In this episode, you'll learn: How declining estrogen directly affects the bladder, urethra, pelvic floor, and vaginal tissues Why urinary symptoms often begin in perimenopause — years before menopause The difference between stress, urge, and mixed urinary incontinence How hormonal changes increase the risk of urinary tract infections (UTIs) Why UTIs in older women are frequently missed — and how this contributes to serious illness and even death Why shame and silence have left generations of women underdiagnosed and undertreated This episode lays the essential foundation — the anatomy, the hormones, the warning signs — so you can advocate for yourself and for the women you love: your mum, aunt, grandmother, sister, or daughter. 🎧 Listen to Part 1 first, then continue with Part 2 to learn how to rebuild bladder control and confidence with evidence-based solutions. Resources mentioned: – Pelvic floor health and menopause research – Vaginal estrogen and urinary health – UTI prevention and early warning signs 👉 Download your free Menopause Symptom Tracker at nicolevanhattem.com 👉 Work with me as your Menopause Coach for personalised support

Heart disease is the number one killer of women in Australia — causing three times more deaths than breast cancer — yet it's still rarely talked about in menopause conversations. In this episode of Hot & Healthy Menopause, Nicole van Hattem explores the powerful and often overlooked connection between hormones and cardiovascular health in midlife. As estrogen levels decline during perimenopause and menopause, women experience real physiological changes that affect blood pressure, cholesterol, inflammation, weight distribution, and heart rhythm. This isn't just "getting older" — it's a hormonal shift that requires a new approach to prevention and care. In this episode, you'll learn: Why heart disease risk increases after menopause How estrogen protects your heart — and what happens when it drops The difference between good (HDL) and bad (LDL) cholesterol, and what balance to aim for Why heart attack symptoms in women often look very different to men's Which lifestyle factors have the biggest impact on heart health in midlife How caffeine, stress, sleep, movement, and nutrition influence your cardiovascular system When Menopausal Hormone Therapy (MHT) may support heart health The warning signs you should never ignore — and when to seek urgent help This episode is an essential listen for women in their 40s, 50s, and beyond who want to stay informed, proactive, and empowered about their long-term health. 🎧 If you've ever experienced palpitations, rising cholesterol, higher blood pressure, or unexplained fatigue during menopause — this conversation matters. If you're ready to reset your stress, your sleep, and your self-worth: ✅ Download your free Menopause Symptom Tracker at nicolevanhattem.com ✅ Take your Zinzino Balance Test to explore your inflammation and omega profile ✅ And join me at a Hot & Healthy Retreat to experience what calm, clarity, and confidence really feel like. And I'm here to support you to live a hot and healthy life.

🎙️ Collagen Confessions — Do Supplements Actually Work? Collagen supplements are everywhere — in coffees, smoothies, skincare routines, and midlife conversations. But do they actually work… or are we just swallowing expensive hope? In this episode of Hot & Healthy Menopause, Menopause Coach Nicole van Hattem breaks down the real science behind collagen supplements — without hype, shame, or unrealistic promises. You'll learn: What collagen actually does in the body — and why loss accelerates after menopause What the research really shows about collagen peptides, skin elasticity, wrinkles, and cellulite Why results are subtle, slow, and disappear when you stop The pros and cons of collagen supplements for midlife women Non-vegan vs vegan collagen: what works, what doesn't, and what's emerging Key ingredients that support collagen production — and what to avoid on labels Why collagen is maintenance, not magic Nicole's personal experience using collagen as part of a whole-body menopause strategy This episode is for you if you want to make informed, empowered choices about supplements — and stop wasting money on wellness trends that don't deliver. ✨ Collagen can support skin, joints, and strength — but only when it's part of a bigger picture that includes nutrition, movement, sleep, stress management, and hormone health. Discover more at www.nicolevanhattem.com

Let's get practical — and honest. In Part 2 of this Hot & Healthy Menopause series, Nicole van Hattem focuses on solutions for vaginal atrophy, dryness, and low libido — including vaginal moisturisers, lubricants, pleasure, and comfort-first intimacy. This episode is for you whether: • Sex feels uncomfortable or painful • Your libido has changed or disappeared • You're single, partnered, or not sexually active • Or you simply want to feel comfortable and confident in your body again You'll learn: • The difference between vaginal moisturisers and lubricants — and why it matters • What ingredients to avoid and what to look for instead • How to support vaginal tissue health even without intercourse • Why self-stimulation supports blood flow and tissue health • How sex toys can support comfort, confidence, and pelvic health • Why pleasure is about choice — not obligation This is a shame-free, evidence-based conversation about caring for your body now and into later life. Vaginal health is not optional care. It's healthcare. 👉 Download your free Menopause Symptom Tracker at nicolevanhattem.com 👉 Want personalised guidance? Work with Nicole to feel informed, supported, and empowered through menopause.

Do you ever wonder if your low mood, sadness, or irritability is depression — or simply part of the hormonal rollercoaster of menopause? In this powerful episode of Hot & Healthy Menopause, Menopause Coach and TEDx Speaker Nicole van Hattem explains the difference between clinical depression and menopausal mood changes, and how understanding this difference can change everything. You'll learn: 💡 The three types of reproductive depression — PMS/PMDD, postnatal depression, and climacteric (menopause) depression. 💡 Why antidepressants often don't work when hormones are the root cause. 💡 How HRT, supplements, nutrition, and therapy can restore emotional balance. 💡 The role of CBT, EFT, and NLP in rewiring your thoughts and managing stress. 💡 How to tell whether your low mood is hormonal or situational — and what to do next. Nicole also shares practical steps for talking with your doctor, tracking symptoms, and rebuilding confidence through self-compassion and lifestyle shifts. Because depression during menopause isn't weakness — it's biology. And with the right tools, you can rebalance and reclaim your energy, clarity, and joy. 💬 Mentions & Resources 🎧 Listen to the Perimenopause Starter Pack mini-series (Episodes 168–175) for your foundations. 💻 Learn more or book a free discovery call: www.nicolevanhattem.com 👭 Join the Hot & Healthy Menopause Facebook Community 🩺 Talk to your GP about Reproductive Depression and HRT